8 WAYS TO HELP THE BODY DIGEST BETTER!

If we are going to take the time to invest in healthy nutritious foods, then it makes sense that we also focus on helping the body digest those foods, so we are getting the full benefit of those nutrients. So, how do we maximize our nutritional intake when we eat? Besides the obvious step of eating healthy, well-sourced foods, here are eight ways to help the body digest better!

TAKE THE TIME FOR THESE 8 WAYS TO HELP THE BODY DIGEST BETTER

#1. WAIT TO EAT UNTIL YOU ARE HUNGRY

Often, we eat because the clock, or our schedule, says it’s time to eat. We don’t often stop to ask if we are actually hungry! What does hungry truly feel like? I have to remind myself that I can have an appetite even if I’m not hungry, so stop, take a mindful moment to check in with your body and listen to the messages it’s sending you! It may not be food that it needs at that particular moment. Maybe you are nervous or bored or in need of comfort. Stop and pay attention and don't just assume food is what your body is asking for.

#2. COOK YOUR OWN MEALS AT HOME

In our fast-paced world we often don’t have the time to cook at home, but taking time to cook allows the body time to prepare to receive it. Gastric juices increase as we begin smelling that meal cooking, and this prepares the gut to better digest and absorb the nutrients we ingest. Remember, you aren’t what you eat; you are what you absorb, so give your body and gut the best scenario to absorb well.

#3. EAT BITTERS

Bitters have historically been used in tonics or eaten with larger meals to stimulate digestion. They not only improve digestion, but also reduce gut inflammation (leaky gut), and improve nutrient absorption. Bitters can also help flatten out blood sugar swings and these foods improve the gut microbiome, which, in turn, improve our immune system, mental health, and more.

Foods that are considered bitters include apple cider vinegar, arugula, artichoke, brussels sprouts, chicory, coffee, dandelion greens, cranberries, dill, grapefruit, ginger, kale, mint, eggplant, and more. To learn more about bitters, click here.

#4. INCLUDE VEGGIES WITH EACH MEAL

I’ve talked about this before, but every meal you eat should be mostly plants. Fruit and veggies help provide fiber that not only bind, but help eliminate toxins from the body, which is critical due to the oxidation that occurs with our body’s chemical reactions and our exposure to a toxic world. Ideally, you should be having several well-formed and easily eliminated bowel movement each day. If you aren’t, increase your fiber intake.

#5. CHEW SLOWLY

Because of our fast-paced lifestyle today, we often rush eating, so we can stay on task to get all those “important” things accomplished in our day. The issue with this type of lifestyle, is that our body takes the hit over time. Stop. Chew. Taste. Savor.

Chewing allows the enzymes in our saliva to begin doing their work. It’s an important first step in digestion, and it shouldn’t be skipped. How many meals have you rushed through and then have no recollection of eating it, or enjoying it! That’s no way to live. Stop and smell the roses, right? Stop and taste the incredible variety of foods God has given us. Let your meal be a time of thanksgiving and praise for this life and his bounty!

#6. USE ENZYME(S)

I learned several years ago that I lack a particular enzyme needed to help digest some of the foods I eat. Often, that uncomfortable feeling, that cramping or bloating is a result of poor gut biome, but it can also be that you simply lack the enzyme(s) needed to help you digest well. Test of using some enzymes to see if your digestion and absorption improve. Here are a couple enzymes I take:

• NOW Super Enzymes

• Designs for Health Digestzymes

#7. EAT UNTIL 80% FULL

I love the Japanese Blue Zone mantra of only eating until you feel 80% full. This is known as hara hachi bu, and this type of eating style has been shown to actually increase longevity and decrease incidence of dementia. There are multiple reasons for this, but one, in particular, that I’ve noticed is that over eating is a stress on the body. I can eat a perfectly sourced, clean meal, but if I overeat, my body has responded with inflammation just the same, because I stressed it by over filling it. Slow down, chew slow, and stop when it’s time.

I’ve had a lot of people ask me how to know when they are 80% full. The best answer I can give is to pay attention. Instinctively, you know.

#8. WALK AFTER EACH MEAL

There are so many benefits we gain from walking, but timing those walks can also help with our digestion and blood sugar regulation. Taking a 15 minute walk after each meal can help our body become more efficient as it digests and uses those sugars for energy.

WORTH THE INVESTMENT

Have you noticed a trend in these eight steps? Slowing down, prioritizing our meals should be a daily habit.

Remove the rush and hurry.

Take time to engage in living.

Be in the moment.

Tell your body with your actions that it is priority, that it’s worth investing in, and that you appreciate how it keeps you healthy and resilient. Engaging in healthy lifestyle takes time. Every day we invest in what we value most, so where is your time spent?

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